This Roasted Veggie Quinoa Casserole is a delicious, healthy meal that the whole family will love! Gluten Free & Vegan
Growing up, I watched my Dad suffer from migraines. They were so bad that when one came, on he would often be in bed for days at a time, having to go to the doctor and get a shot to dull the pain.
Later, my sister would develop them as well.
Based witnessing first hand how debilitating migraines can be, I am so excited to introduce you to Stephanie Weaver’s new book, The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health.
The book offers a flexible framework for reducing both the frequency and intensity of migraines, taking a holistic mind-body approach to help readers address migraine symptoms long-term.
About The Migraine Relief Plan
The beginning of the book is divided into eight weeks, with each week having an assignment the supports you through the process of transitioning to trigger-free meals. The second half of the Plan is divided into four months, each providing tasks and information that help readers maintain the plan.
By Month 6, readers should be living trigger free, thanks to food trigger testing that is carefully explained.
The last section of the book includes 75 recipes and two meal plans that help readers transition to their new diet. I love that the recipes are adaptable for those that are vegan, vegetarian, grain-free and dairy-free. (And Stephanies recipes are always great!)
Key Features You will Find Helpful:
- Resources for tracking diet, symptoms, and movement.
- Approved food lists to help reduce inflammation and eliminate migraine triggers
- Guidance for navigating situations such as travel and parties, as well as how to order migraine-friendly meals at restaurants
- Tips for setting up your migraine-friendly kitchen
- Recommendations for adding movement and other self-care techniques to your lifestyle.
Stephanie was generous enough to let me share this Roasted Veggie Quinoa Casserole with you, and I think we can all agree that it shows just how delicious managing your migraines can be.
Get it Now! The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health
If you like this Roasted Veggie Quinoa Casserole, you may like these other quinoa casseroles:
Roasted Veggie Quinoa Casserole
Makes 8 servings Prep time: 50 minutes Cooking time: 60–75 minutes Passive time: 10 minutes It’s not easy following the Plan if you are vegetarian or vegan, as so many of your protein sources are potential triggers. The quinoa and black beans in this dish are high in protein, making it a hearty vegetarian one-dish meal.
- 1 cup (175g) quinoa, any color
- 1 cup (250mL) filtered water
- 1 (1.5–2 pound [680–900g]) butternut or other fall squash
- 2 large carrots, peeled and cut into 1/2-inch dice
- 3 stalks celery, cut into 1/2-inch dice
- 1/2 cup chopped kale, stems included
- 1/2 cup cooked no-salt-added or low-sodium black beans, drained (optional)
- 6 cloves garlic, minced
- 1/4 cup (60mL) organic extra virgin olive oil
- 2 tablespoons no-salt-added medium–hot curry powder
- 11/2 cups (375mL) low-sodium vegetable stock
- Put the quinoa and filtered water in a glass bowl and set aside to soak while you are prepping the vegetables.
- Peel the squash, cut it in half, remove the seeds and strings, and cut into a 1/2-inch dice. Add to a large mixing bowl, along with the carrots, celery, kale, black beans, if using, and garlic.
- Drizzle the oil over the vegetables and toss. Sprinkle with the curry powder and toss until evenly coated. Set aside.
- Preheat the oven to 400°F (200°C). Spray or oil a large lidded casserole dish. If you don’t have a lid, cut a piece of aluminum foil to cover. Set aside.
- Drain and rinse the quinoa.
- Add the drained quinoa and stock to the casserole dish. Gently agitate the dish to distribute the quinoa evenly, while keeping it submerged in the liquid.
- Carefully add the vegetables evenly on top, spreading with a spatula and keeping as much of the quinoa in contact with the liquid as possible.
- Bake, covered or wrapped tightly in foil, for 35 to 45 minutes, or just until the vegetables are fork-tender.
- Remove from the oven, uncover, and let rest for a few minutes before serving.
- Cooks’ Note: You must use a casserole dish with a lid, or cover your dish tightly with foil, or the quinoa will dry out and not cook properly. Choose pre-prepped or frozen butternut squash to shorten prep time. You can prep all the vegetables a day ahead. It’s important to cut them uniformly; the small dice allows them to cook through.
- Per serving (excluding black beans): 6g protein, 36g carbohydrates, 9g fat, 1g saturated fat, 202mg sodium, 868mg potassium, 6g fiber
Budget friendly: Very Reprinted with Permission from The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health